Virtualmeet.net

My program will not be a specific preperation for the bench meet, but rather keeping an eye on long term goal of competing in 2008.
RE Bench - Oct. 04, 2007
DB Bench Press:
5 x 1 @ 100 kg (2 x 50kg DBs)
4 x 2 @ 100 kg
---
Superset:
Chin Ups Palms Up wide grip:
10 x 3 @ BW
External Rotation Standing:
10 x 3 @ 30 kg
---
BB Military Press:
10 x 1 @ 50 kg
7 x 1 @ 50 kg
5 x 1 @ 50 kg
DB Shrugs:
6 x 2 @ 100 kg (2 x 50kg DBs)
BB Curls:
10 x 1 @ 45 kg
8 x 1 @ 45 kg
5 x 1 @ 45 kg

Felt burnt out: 
ME SQ/DL:
Sumo DL:
worked up to
3 x 2 @ 170 kg
1 x 1 @ 180 kg (this felt like today's max. 190 would not move  ??? I could not believe it.)
Bulgarian Split Squat
10 x 3 @ 60 kg
Lumberjack Squat:
6 x 1 @ 20 kg
6 x 2 @ 40 kg (first time I tried those, interesting as it does not put stress on the spine and allows to go very deep)
Plate Drop:
10 x 3 @ 5 kg

Hi Christian, what's a lumberjack squat? Do you have and pics/vids?

Thanks

Tim

I found it on T-Nation.com:

http://www.t-nation.com/readArticle.do?id=1713043

Wow! Oldschool. I love it  :)

Thanks Tim. Great job with your recovery by the way.
I have not really mastered the correct setup for this exercise but it seems a good add-on to a lower body workout.

Completed ME Bench yesterday:
Bench Press:
Worked up to 2 x 1 @ 130 kg  (I experimented with a slightly wider grip)
Incline DB Bench Press:
10 x 2 @ 70 kg (2 x 35 kg DBs)
Superset 10 x 3 @ 70 DB row on incline bench and 10 x 3 @ 20 kg Rear Delt Flies
Overhead Shrugs:
10 x 3 @ 70 kg
Hammer Curls:
2 x 30 kg DBs for
7 x 1
5 x 2
With that last exercise I think I strained something in my abs. I will take a day of rest today then.

DE Squat/DL 11.10.2007

Box Squat to Box Jump:
3 x 1 @ 20 kg
1 x 1 @ 30 kg
3 x 2 @ 25 kg
2 x 1 @ 25 kg
Reverse Lunge Front leg elevated:
7 x 3 @ Bodyweight (this felt more like a stretching and balancing exercise)
Good Mornings:
12 x 1 @ 60 kg
8 x 2 @ 80 kg
Reverse Crunches:
20 x 3

RE Bench 12.10:
Military Bench Press:
15 x 1 @ 60kg
15 x 1 @ 70kg
15 x 1 @ 75 kg
Chin Ups:
10 x 3 @ BW
Seated DB Power Cleans:
10 x 3 @ 30 kg
DB Military Press:
10 x 3 @ 40 kg
Behind the back BB shrugs:
10 x 3 @ 100 kg
DB Triceps Extension:
10 x 3 @ 30kg
BB Holds:
2 x 1 @ 150 kg (10 sec)
1 x 1 @ 200 kg (5 sec)


ME SQ/DL 14.10.:
Sumo DL:
worked up to
1 x 1 @ 200 kg
I guess I am slowly rebounding from last weeks low:   1 x 1 @ 205 kg
Bulgarian Split Squat
6 x 3 @ 70 kg
Lumberjack Squat:
6 x 1 @ 40 kg
6 x 2 @ 60 kg
Plate Drop:
5 x 3 @ 10 kg

ME Bench - 16.10.
Close Grip Bench
worked up to 3 x 1 @ 100 kg
on to 2 x 1 @ 110 kg
and finally to 1 x 1 @ 120 kg (seems like a good day)
DB Bench Press:
10 x 2 @ 80 kg
Superset:
Bentover BB Row:
10 x 3 @ 80 kg
& External Rotation:
 10 x 3 @ 30 kg

Overhead Shrugs:
10 x 3 @ 70 kg
Hammer Curls:
10 x 1 @ 60 kg
6 x 1 @ 60 kg
5 x 1 @ 60 kg
This is my last training week before a 1 week break.

Nice training Christian.  Do you do any type of auxiliary work or recoup work during your week off or do you take that week off completely?

Just asking, because my program that I'm on now will be ending in 4 weeks and I was thinking of taking a week break before I start it again and maybe doing some high rep work.

Thanks Matt.
Normally I would want to do some recoup work and rather light lifting in the off week. In this case though I will be on vacation and will not have time for that. I plan to do a day of hiking but that will purely be recreational.
I am on the WSSB III program now for 5 weeks and feel I need some rest. Probably getting old ;-) The prgram is great though.

Have a great and safe time on your vacation. 

Any variation of WSB is a good training method.  I've used the straight 4-day a week template a couple times before and saw some pretty good gains.  I'm on a 9-week russian variation program now and I'm really liking it.

Russian training programs do work. It can be seen from the results of the IPF World Championship which was just held in Austria: http://www.powerlifting-ipf.com/worlds/woropenpl2007.html
I tried Sheiko for beginners 1 & 2. While Sheiko 1 brought me OK results I burned out after 2 weeks on Sheiko 2. I guess if one tries these you need good time for recovery.

ME Squat / DL - 31.10.2007
Regular DL:
worked up to 1 x 1 @ 205 kg
Step Ups (14" box):
6 x 1 @ 60 kg
6 x 1 @ 70 kg
6 x 1 @ 80 kg
Good Mornings:
4 x 1 @ 80 kg
6 x 1 @ 70 kg
4 x 1 @ 70 kg

That, and steroids.
Russian programs are rather famous for being formulated for juiced up athletes, are they not? I may be wrong, but that's the way I've understood it. And of course, the roids do quicken your recovery quite a lot, as I understand it...  :-\

I only have very limited experience on russian programs. I found Sheiko 1 here:  http://web.archive.org/web/20050505072453/www.zyworld.com/powerlifting/sheikotraining1.htm
and Sheiko 2 here: http://web.archive.org/web/20050505072538/www.zyworld.com/powerlifting/sheikotraining2.htm

At least these two seem doable, as long as enough rest is taken, which I did not do. I am quite interested in Smolov Squat Cycle and this 9 week program that Matt mentioned. Info on those would be welcome, especially how you fit in other excercises with Smolov and what you did to avoid burning out. Some guys on t-nation tried out Smolov and suffered  ;D but in the end got good results.

Here's what I did today:
ME Bench - 02.11.2007
Close Grip Bench Press:
Worked up to 5 x 1 @ 100 kg
Onwards to 2 x 1 @ 110 kg
1 x 1 @ 115 kg
1 x 1 @ 120 kg ( it seemed the upward part took ages but I think I got an even lock out)
DB Bench Press:
12 x 1 @ 80 kg (2 x 40 kg DBs) (small improvement over last time)
8 x 1 @ 80 kg
Bentover BB Row Wide Grip:
6 x 1 @ 100 kg
4 x 1 @ 100 kg
3 x 1 @ 100 kg (my ego got in the way on these lifts)
supersetted with:
External Rotation:
10 x 3 @ 30 kg (2 x 15 kg DBs)

One Arm Deadlift:
4 x 3 @ 60 kg on the bar (highly recomendable exercise but needs time to get used to; the weight was not the problem, but stabilizing it was)
supersetted with
DB Curl
5 x 3 @ 40 kg ( 2 x 20 kg DBs)

Here is a good list of a bunch of different programs (http://forum.bodybuilding.com/showthread.php?t=4475713)

The Russian program I was running is the 9 week three lift one.  There are a lot of good programs listed there, so have fun.  Maybe I should make a thread in the powerlifting talk section and post it there for others. mochi over there on bb.com did a really good job at putting all that together.

The program I ran didn't have any assistance stuff listed so I just went by feel after the main lifts.

And since I'm here, nice lifting :)

Thanks. Yes, maybe it is a good idea to collect the experiences with the different programs together with links to them in a new thread.

Here's what I did today:
Broad Jumps:
1st round
180cm
180cm
197.4cm
------
2nd
197cm
197cm
184.5cm
------
3rd
185cm x 3
------
4th
191cm
200cm
214cm
-------
5th
191cm
198cm
184cm
First time to try those. I did them out of a deep squat position.
Reverse Lunge Front Leg on 2 plates (7cm):
6 x 3 @ 60 kg
BB Hack Squat:
10 x 3 @ 92.5kg (my son insisted to add the 2 1,25kg plates )
Ab circuit

RE Bench 6.11.2007
Military Bench Press
15 x 1 @ 80 kg
8 x 2 @ 82,5 kg
Chin Up
8 x 1 @ BW + 5 kg
6 x 2 @ BW + 5 kg
supersetted with
Seated DB Power Cleans
10 x 3 @ 30 kg (15 kg DBs)
DB Military Press 10 x 3 @ 40 kg (20kg DBs)
Behind the back BB shrug
10 x 3 @ 110 kg
DB Triceps extension
10 x 3 @ 30 kg (15 kg DBs)
BB Holds (5 sec)
2 x 1 @ 150 kg
2 x 1 @ 200 kg
1 x 1 @ 240 kg
Anybody knows how long these holds should be? I estimated that a typical deadlift should take about 5 sec, so I took this as a goal.

ME Squat / DL 7.11.2007
Box Squat (13" box):
Worked up to 1 x 1 @ 170 kg (It seems that WS4SB is starting to pay off, since this is what I free squatted in the September meet.)
Went for 180 kg and failed. Then tried 190 kg free but I was too tired. Walk out with 240 kg and called it quits for squat today.
Step Up:
6 x 1 @ 60 kg
6 x 1 @ 80 kg
3 x 1 @ 90 kg
Good Mornings:
6 x 1 @ 80 kg
5 x 1 @ 80 kg
4 x 1 @ 80 kg

Reality check yesterday, I went to train at a gym of a local powerlifting club. Hmm. That pause on the chest during bench press can be really long under direct supervision by an experienced coach ;-)
As it looks now I want to go there to work out once every week, to work on technique and get ready for a competition next spring.
ME Bench - 9.11.2007
worked up to 120 did 2 reps and then 2 times 1 rep with correct pausing. Tried 130 but it was not paused enough and lock out uneven.
DB Bench Press (not paused, I should do that though next time):
12 x 1 @ 84 kg (the nice thing about training in a gym is that there are more DBs than at home)
4 x 1 @ 92 kg (2 x 46s DBs)
3 x 1 @ 96 then rightaway 3 x 1 @ 72 kg and finally 4 x 1 @ 40 kg
Superset Chest supported row
10 x 3 @ 60 kg
with Rear Delt flies
10 x 3 @ 10 kg
Superset 1 arm DL
6 x 3 @ 60 kg
with DB Curls
6 x 3 @ 20 kg

DE Squat / DL - 11.11.2007
Sumo Speed Pulls from floor
3 x 5 @ 120 kg
Bulgarian Split Squat front leg elevated (2 20 kg plates)
15 x 1 @ 15 kg DB in Front
12 x 1 @ 15 kg
6 x 1 @ 15 kg
BB Hack Squat
6 x 1 @ 100 kg
4 x 1 @ 100 kg
4 x 1 @ 100 kg
Ab work

RE Bench
Bench Press (paused):
14 x 1 @ 70 kg
10 x 1 @ 70 kg
8 x 1 @ 70 kg
Superset Chin Up
9 x 1 @ BW + 5kg
7 x 1 @ BW + 5kg
3 x 1 @ BW + 5kg
with Seated DB Power Cleans
10 x 1 @ 30 kg
8 x 1 @ 35 kg
6 x 1 @ 35 kg
DB Side Raise
10 x 3 @ 30kg
Superset:
Behind the Back Shrugs
10 x 3 @ 110 kg
BB Push Up
20 x 3 @ BW

ME Squat / DL:
I went to the powerlifting club to have my sumo DL form checked. I was using the back much too much. I think there is nothing better than having an expert checking your form and giving you tips. I found this a extremely valuable investment of time. So I have a lot to work on.
Worked up to 200 when my newly learned technique fell apart again. So went back down to 160 kg
Bulgarian Split Squats
10 x 3
Pull Throughs
10 x 3

After my last training session I pondered over which changes to make to the program to get more chance to work on technique on the 3 lifts.
So I switched to the 9 week Russian program from www.joeskopec.com which essentially is just the 3 lifts with optional assistance work. 
Back Squat: 2 x 6 @ 150 kg
BB Bench Press (paused): 3 x 6 @ 105 kg
Assistance:
Front Squat: 2 x 3 @ 60 kg (just to work on technique again)
External Rotation: 20 x 3 @ 10 kg
The next day I felt sore everywhere.

Deadlift workout today:

Sumo DL:
3 x 6 @ 175 kg (These were all paused so to get as many "first" reps as possible. The last ones were quite hard.) On the program layout I see 6 x 6 @ 175 3 weeks from now. That will be interesting.

I love that program! It's hard work (especially if you put in numbers slightly above your true current max...), but it taught me that I can sustain a lot more volume than I previously thought... and actually thrive on it. Just watch out for signs of overuse, especially in your hip region (as you squat wide and also sumo deadlift - I killed my hips with this combination for the February 2007 meet and it took me nearly half a year to heal up). I will be following your training with close interest, also saw that Matt got through his cycle (http://forum.bodybuilding.com/showthread.php?t=4591683) with very nice results.

If you haven't seen it, you may be interested in this excellent article (http://web.archive.org/web/20030216053743/http://freespace.virgin.net/jamie.k/russian.htm) on the variants of this Russian Routine.


Indeed! This week always looks harsh when you are beginning the program, but once you are at week 7 or so you will laugh at how easy that week actually was. ;D If my approximations (http://tsampa.org/training/blog/archives/2006/07/#post_469) are more or less correct, at week 4 (6x6) you should already have passed your 1RM.

Thanks for the articles and links. Checked Matt's progress. It is really impressive. 550 deadlift is quite something. Now I know what to shoot for ;-)
I hope I can stick to the template. I will travel to Florida next week, so this might throw me off a bit. Training under Jetlag can be challenging. I have already ordered bands and a foam roller which I will pick up there in order to avoid issues with the hips.
My immediate goal is to get my squat over 200 kg.

Back Squat:
3 x 4 @ 150 kg
2 x 3 @ 150 kg
6 sets are prescribed by the program, but on the last two I got only two reps. So I added another set of 2 to get the total amount of reps. I seem finally to get in the groove for squats and my technique is somewhat getting better. Leg wise there is no problem getting the weight up, but posture and flexibilty need big improvements.

Bench Press:
2 x 6 @ 105 kg (Last one military)
 no assistance work.

Yes, I'm indeed in love with that program !!!  And to think I only ran it for 7 weeks.  I'm running it again as we speak.  I think I'm gonna move my journal over here, just not sure what to title my thread.

For me, the 6x6 wasn't as bad as I thought it would be.  It's the stuff after that , when you start increasing the percentages, is when it starts getting tougher.

I think you'll have awesome results.  Good Luck :)

Thanks for the feedback Matt. This programm strikes a real good balance. Although a russian program the volume is not outrageous and the focus is on the three lifts.

Trained  this evening again with the powerlifting club and we decided that I change from back to front squat for the next month in order to correct posture and technique and not the least depth and stance.

Front Squat:
5 x 6 @ 70 kg pretty much ATG
BB Bench Press: with some tips from the trainer I really improved my foot placement and got the flaring of the elbows under control
4 x 6 @ 105 kg although the military bench meeting was today, they still came out good
External rotation:
15 x 3 @ 2 x 7kg DBs

Are you planning on lowering the squat weight or going to try to push through? This routine is quite unforgiving, personally I've learned the hard way that if I fail a set I cannot come back to fix it later... the going gets tougher each week and if I can't make now I won't make it later. Ditto if I miss one of the heavy workouts. But people are different, so don't take this as any sort of advice. But if you do push on, I will be very interested in seeing what happens. :D

I'm willing to bet that you'll be setting some nice PRs whatever you do, starting to work with a powerlifting coach sounds like a very smart move too.


Matt, an excellent choice! If you are planning on doing the March meet, you could title it based on that. I'm also considering starting up a journal for that meet, just not sure whether that is such a good idea considering how constrained my time already is post-baby...


Agreed. Every week after that you look back and laugh at how easy last week was in comparison with this one. Every week is tough, but somehow you keep getting stronger and getting through them. I've never done a routine that gives me such a strong mental "you can do it" boost as this one. Man against the elements and so on... Really interested in seeing what happens when you cycle it back to back.


Couldn't second that any stronger, this routine cannot fail. ;D

What happened was that I hurt my back because I sacrificed my form :(. So I resumed training only today and my back pain prevented me from doing too much. I got what I deserved so I learn from this and will work on my form even more.


Thanks. I will give it my best.

Sumo DL today:
3 x 2 @ ~175 kg
1 x 2 @ ~175 kg back would give me problems and I stopped with DL
Chin Ups
6 x3 @ BW
Calve Raises Seated
20 x 3 @ 90 pounds
Hanging Leg Raises
10 x 3